The last pose of the primary series before backbends and the closing sequence is Setu Bandhasana. The traditional version of this Bridge pose puts a lot of pressure on the cervical spine and is not appropriate for many. Lie on your back after the last vinyasa and bend your knees less than 45 degrees and bring your heels together and the outer edges of your feet on the mat – Charlie Chapman feet. The first option is to place your forearms on the mat by your ribs, arch your back and come on to the crown of your head and breathe here. The second option is to press into the outer edges of your feet and lift your hips up and begin to straighten your legs. The final version of this pose is to cross your arms over your chest grabbing opposite shoulders so just the crown of your head and your feet touch the mat. Only proceed to this version of the posture if you are confident with your neck. You can also modify this posture with the traditional bridge pose. Bend your knees and bring your feet hip distance on the mat close enough to your glutes that you can graze your heels with your fingers. Spiral your thighs toward one another or place a block between your thighs and then lift your hips belly and heart up. You can interlace your hands beneath your sacrum or hold onto the sides of your mat. Engage your glutes and hamstrings to open your front body as you reach your sitting bones towards the back of your knees. This pose opens your heart and front body and strengthens your back body.